The biceps were meant for more than just flexing and curling

The biceps were meant for more than just flexing and curling. Unfortunately, most lifters believe the only way to get big arms is to perform every curl variation known to man. Not true.
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Ever seen the arms of elite male gymnasts? Their arms are HUGE, and they do very little, if any, direct arm work. So how to they get big biceps? They do a TON of straight-arm work.
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1. Banded Ring Flye: Using two red mini-bands and two gymnastic rings, loop the bands around the rings and then around an anchor point, like a pull-up bar. Then crisscross the bands, protract your shoulders, and perform flyes with your arms perfectly straight. You’ll feel a tremendous amount of tension on the biceps (especially the lower biceps near the insertion point). You can easily adjust the resistance simply by walking your body forward or back.
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2. Incline Straight-Arm Dumbbell Flye: Position yourself high on the bench and protract the shoulders. Lock out the elbows completely to keep all the tension on the biceps. Emphasize a range or motion that keeps maximal tension on the biceps throughout the entirety of the rep and flye the dumbbells together at the top.
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3. External Rotations From Ring Support Hold: Due to the unstable nature of the rings, first make sure you have the requisite strength to hold a ring support hold for at least 20-30 seconds with proper technique before trying external rotations. As you externally rotate the rings, you’ll feel a tremendous amount of tension on your lower biceps and brachialis muscles.